Training log and goals of an HS runner

I just did .5 mile repeats that included 3 medium hills. I went 2:47, 2:44, 2:45, 2:47, 2:48 with a 3 minute break between each. I'm really surprised I did this good especially with the hills in it. The would probably be 2:30 on flat ground maybe a little faster on the track. Also it was friggin 95 degrees outside. I did the same workout a couple weeks ago and my times we're everywhere from 2:37-2:57 lol.

I had a race a few days ago we decided to take the second mile as fast as the first to see what happened. We went 5:37, 5:40 and 5:50. I'm definitely not where I wanted to be at this year but my time wasn't too bad. 17:06

sub16goal im pretty sure that by october and november it won't be 95 degrees so you wont need to worry about the heat aha and you'll be at around 16:40 with just the cooler temperatures and with those half mile repeats you'll probably be at 16:xx. good luck and congrats with the last race

hsxcgirl wrote:

Precalc_runner i think you may have gastro-reflux because i have stomach aches after i finsih races too, and the doctor got me medicine got omeprazole. also i think that if i avoid eatting for an hour orr two before a race then i dont get stomach upset. and congrats with camp and i have faith that yoll go sub 17 at state aha.

my updates: yesterday 5 X 1k @ 3:23-3:31 and 2 X500 @ 1:34-1:38 (on road). and other days long runs with some 1k repeats.

Thanks, I'll definitely look into that! I think it has something to do with just going faster because it only ever happens when we go on the track for mile repeats (doesn't happen when mile repeats at eon our course, but I also run like a minute slower/ mi on our course). Also, those 1k repeats are great! I was doing them that speed and maybe a little slower, and I only ran 18:16, so you definitely have a good shot for this year! Good luck!

Sub16goal wrote:

I just did .5 mile repeats that included 3 medium hills. I went 2:47, 2:44, 2:45, 2:47, 2:48 with a 3 minute break between each. I'm really surprised I did this good especially with the hills in it. The would probably be 2:30 on flat ground maybe a little faster on the track. Also it was friggin 95 degrees outside. I did the same workout a couple weeks ago and my times we're everywhere from 2:37-2:57 lol.

I had a race a few days ago we decided to take the second mile as fast as the first to see what happened. We went 5:37, 5:40 and 5:50. I'm definitely not where I wanted to be at this year but my time wasn't too bad. 17:06

That's crazy how fast you did those! In 95 degrees I would've been lucky to hold a 6 flat pace, haha. You're definitely looking great for the year! I think right now I could hold 2:40 for about 6 - 8 800s, on a good day, definitely not in 95 degrees! Good luck and 17:06 is great! I'm just hoping to hit that at an invitational or at least state this year! Good luck!

First, I just wanna thank everyone for keeping this thread semi-active!

On Sunday night I was stretching out to be ready for Monday and stuff, and I think I over stretched my hamstrings a little bit because they got extremely tight after I did drills Monday morning (before my run) and I ended up doing 5.5 mi at 9:15 just trying to get through the run at a pace tat didn't hurt. Today though, my hamstrings were crazy tight and I thought I was going to completely fail the mile repeats, and I ran 5:39, 5:43, 6:33, 5:44 (1.8 mi wu and 1 mi cd). The 6:33 was on our course (the first .25 on the track for the course) but I'm really happy with today because my first race is a 2.5 mi and I just want to hit 14:40 or better (my teammate hit that freshman year (same grade) and I've been ahead of him in practice for the past week or two) and that's only 5:50 ish pace, which I think in a race setting and another week and a half of training, I'll get there. Anyways, I'm really looking forward to what I can hit for a 5k, but that's not till the 23rd of September because our first race is 2.5 mi and then next is a 3 mile course. Good luck with your seasons!

I live in Utah and this summer has probably averaged about 95 degrees! So the heat on those wasn't super bad but still it was hot.

I had another race today. Our home meet vs two other schools in our region. All of us are going to a big invitational on Friday so nobody went super fast. I went at what felt like a tempo pace most the race with a 2:40ish first 800m and at least that on the final 800m but the middle I was running in a pack with our 2-5 runners and we we're talking a little.

I ended up going 18:27 (5:57 pace) which felt way easy compared to 5:51 pace I hit the first race. Our invite Friday is on a super flat college course so I'm hoping to go 16:5x. It will be the first race I taper the slightest bit for. The rest has been 8-12 mile days the day before

Just had another amazing race! It was on a mostly dirt/light gravel road that was mostly super flat so pretty much perfect except it was 90 degrees outside.

The course was 3.17 miles and I got 17:24! (5:30 pace which is a 15 second/mile PR for the season! Splits we're 5:10, 5:42, 5:44.

What's your thoughts on my bumping up to around 60 mpw the rest of the month? My region race is October 6th. We are still seeded #1 in the region. I'm seeded around number 4-7. I've hit 3/4 of the last week's over 50 mpw

Sub16goal wrote:

Just had another amazing race! It was on a mostly dirt/light gravel road that was mostly super flat so pretty much perfect except it was 90 degrees outside.

The course was 3.17 miles and I got 17:24! (5:30 pace which is a 15 second/mile PR for the season! Splits we're 5:10, 5:42, 5:44.

What's your thoughts on my bumping up to around 60 mpw the rest of the month? My region race is October 6th. We are still seeded #1 in the region. I'm seeded around number 4-7. I've hit 3/4 of the last week's over 50 mpw

Geez, you are looking good for the season! My opinion is you should only stay put or drop mileage in season unless you dont have any races for some reason, but even then, the season is for workouts so you should be doin more recovery stuff. Anyways, good luck!

So I was typing up my post for the week and my internet stopped working so I'll just summarize it and if you have questions, just ask!

Mon - 5.5 mi

Tue - 7 mi with 4x1 mi repeats

Wed - 4 mi easy

Thurs - 3 mi easy

Fri - 3 mi easy

Sat - 14.5 mi comfort zone

I've been battling shin splints all summer and after Tuesday they got pretty bad, so I was just taking it easy by feel and today they felt better, so that's good. This is the longest run I'll have for at least 5 weeks, since we have meets now. Also, I was feeling really good this morning and ran the last mile and a half in about 9:30, averaging 6:15 and it felt really good and not too hard, but obviously pushing it. The average was just 7:50 though. Anyways, really excited for the season, good luck everyone!

precalc_runner your training is going really good. I liked your tuesday workout! Keep up with the training. ahah good luck !

My update: i have to take a break because i have a low degree stress fracture ( im calling it that ahah) i guess you would call it. i can still jog but.....

anyways sub16goal congrats with your race; i think if you peak right you'll get sub 16 ahah just think positiive and you'll do it

also the doctor said it is partly because i am a female running too much mileage:( anywyas enough of that for now lol

hsxcgirl wrote:

also the doctor said it is partly because i am a female running too much mileage:( anywyas enough of that for now lol

Running with shin splints now and not addressing them sets up a cycle of inflammation that doesn't go away. We all want you to run without major issues for the rest of your life.

Deal with your shin splints.

What exercises were you given to strengthen the muscles? Are you doing them?

Here's a good rollout video.

pop_pop!_v2.2.1

thanks so much! for the info will try that. Some of the exercises are: something called 'superman exercises' and pigeon stretches. I haven't started yet, I will start with your video haha. Also, I ran a road race 2 days ago and ran 18:47, now my shins and knee are awful. Remember, how I asked about my weight and stuff well, I shouldn't have tried to run too many miles and eat less this summer I guess lol... Anyways, thanks and I'll keep y'all posted.

So you take Sundays off? Every week? Think about this for a second.

First off, I totally respect the religious thing. It's good to have values. Speaking of value, imagine you use this training program for an entire year. You take a day off every Sunday. Simple math puts you at 52 days that you did not run in that year. Let's extrapolate.

Suppose you take those days and instead head out for an easy half hour run just to bolster your mileage totals. Seeing that you run a 5:00 mile, let's suppose that you can get in about 4 miles, give or take, during this half hour. See where I'm going with this?

That's 208 miles a year that you could have run. Sure, you have to take off some days every once in a while, so maybe you decide to take a day off every couple of weeks. That would still put you around 100 miles. For you, it looks like you run about 50 miles a week, if you do that exact program each week.

So it may not seem like a big deal to take off here and there, but you are essentially missing out on two full weeks of training for that year. Imagine where you would be if you were two more weeks ahead in training.

Shoot, if you train smart and take your recovery days, you don't really need so many days off. Your body doesn't have a clock that resets every 7 days. It's either tired, sort of tired, or not tired. If you ran those Sundays, you could have almost an entire extra month of training. Now imagine standing at the starting line of an end of the season regional meet going, "dang, I wish I had another month of training under my belt." Well there you go!

Your body knows exactly what to do if you give it good stuff to run on. Trust it.

Now your body is telling you it can't recover from all the work you are putting in. Obviously try to help it recover a little faster with various therapies. But, your body knows what to do once you break that inflammation cycle.

Trust your body.

5X18er.. i dont know if your talking to me or what ahah

sheet nvm 5X18er!!! sorry

pop_pop!_v2.2.1 Thanks for the advice , ill definitely take this into account and will keep you updated!

Hey everyone! So Monday, I ran about 3 miles since this week is a down week and today was supposed to be 800m repeats on a asphalt trail, but the smoke is so bad here, you can only see a mile and it looks like fog and gives you headaches and crap, and so they canceled all after school things and that means we had no run today. Hopefully we'll be able to do the repeats tomorrow though!

Thank you for keeping this thread so active! And in case you were talking to me, I've been icing my shins and doing drills and doing shin exercises, they're sort of random when they happen.

Also, that stinks, hsxcgirl! I hope you get better soon!

5X18er, I get where you're coming from, but honestly, I have no energy on Sundays and personally, my religion will be more important than running every time, it's a commitment I made to myself a LONG time ago, so there's no changing my mind now for a seemingly great opportunity that really doesn't do too much in the long run. Thanks for the thought though, I do appreciate you trying to help!

I hope everyone is able to train their best this week! Here in the inland northwest, we have the WORST air quality ever and I think someone said it's the worst in the nation, and compared to Beijing China or whatever, where it's terrible from pollution, it's even worse here. Anyways, it looks like it's gonna die down a bit, but running, or any physical activity, is pretty tough right now. Good luck everyone!